Daily Workout: Our muscles cry out in pain the day after a leg day, or plead for rest when we increase the distance we usually cover on our morning run or add a few extra kilos to the squat rack. It’s a myth that pain is necessary for progress in your fitness goals; In fact, really sore muscles can make future sessions difficult.
In an interview with Zee English, Dr Sanesh Tuteja, Consultant-Arthroscopy & Sports Medicine, Fortis Hospital, Mulund shares tips to manage major gym injuries and maintain better fitness during heavy workout days.
Gym injuries are common and affect both amateurs and professionals alike. These injuries can be caused by repetitive micro-trauma from overtraining, or macro-trauma can be caused by falls or impacts, such as twisting an ankle or knee. They can be incredibly debilitating and have a significant impact on quality of life and mobility. Gym-related injuries can be classified into muscle strains or tears, tendon injuries, ligament injuries, fractures and dislocations.
So, what can we do to reduce sore, sore muscles and prevent additional inflammation in the future? let’s take a look.
Management of gym injuries depends on the severity of the injury. Initial treatment includes the RICE method, which involves Rtesting the affected area, applying ICE to reduce inflammation, Ccompress the area with a bandage, and IElevating it above the level of the heart. Cooling is known to reduce pain and reduce muscle damage. Repeated application of ice is most effective at lowering the temperature of the muscle while allowing the skin to heal. Compression with a bandage is another way to reduce swelling.
However, it is best to avoid any bandage that restricts movement, and instead, appropriate exercises are beneficial to promote early movement. It is also important to take pain relievers as prescribed by a healthcare provider.
Here are four top gym injuries that can befall you while doing strenuous gym workouts:
muscle strain or tear
Due to concentric or eccentric overload. Strains are caused by excessive stretching of the muscle fibers, causing micro-tears in some of the fibers, while the muscle remains intact. A rupture is a complete tear of the muscle, causing the tissue to close.
tendon injuries
Ranging from tendonitis, which is inflammation of a tendon, and minor strains to complete tears. Commonly affected tendons include the pectoralis major, biceps brachii, quadriceps, and calf muscles. Complete tears may occur within the tendon, known as a mid-substance tear, or the tendon may separate from its attachment to the bone, known as an avulsion.
ligament injury
Connecting one bone to another and acting as joint stabilizers. Ligament injuries of the knee such as the ACL, MCL and LCL are commonly seen.
break and disorder
Caused by direct impact, crush injury or avulsion injury. Stress fractures can occur due to repeated trauma to the bone and are common in activities that involve running, jumping and weight-lifting, affecting the weight-bearing bones such as the tibia, neck of the femur, and the foot.
To prevent gym-related injuries, it is essential to stretch before exercising and to increase muscle compliance, which is the ability to stretch upon application of a load. Proper technique and form are vital to staying injury-free. Poor technique can abnormally load a joint or structure, making them prone to injury. If you are new to exercise, it is best to do it under supervision.
Key Tips to Remember
It is important to gradually increase the intensity and duration of workouts, giving the body enough time to adapt to the activity.
Take breaks, get enough sleep and rest so that the body can recover and repair itself.
– Replacing salt with water due to increased metabolic activities (for activities that cause water loss due to sweating), or dehydration from exercising in a hot environment and related conditions such as heat stroke, cramps and heat exhaustion can be stopped. However, excessive intake of free water can lead to hyponatremia (low sodium), which is rare and occurs in specific cases, such as exercising for more than four hours.
Balance training can improve sensorimotor control in athletes with previous injuries and help reduce re-injury.
– Support braces or taping may be used to protect injured structures.
Additionally, proper nutrition in the form of a balanced diet of macro and micronutrients and adequate daily protein intake are important for repairing and building muscle.
Dr Tuteja says, “It is essential to get the injury assessed by an orthopedic surgeon to get appropriate advice. Depending on the severity, surgery to repair the broken structure and/or physical therapy to strengthen the surrounding muscles may be recommended. A rehabilitation program such as injury and correction work may be recommended.”
In sum, Dr. Tuteja concluded, “Gym-related injuries can be debilitating and can significantly affect quality of life and mobility. Preventive measures through proper technique, a gradual increase in intensity, And adequate rest is important.”
Management of gym injuries depends on the severity of the injury. Initial treatment involves the RICE method, and it is essential to have the injury assessed by an orthopedic surgeon in order to obtain appropriate advice.